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Rye vs. Oregano — In-Depth Nutrition Comparison

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How are rye and oregano different?

  • Oregano has more vitamin K, iron, calcium, vitamin E, fiber, manganese, vitamin B6, folate, magnesium, and vitamin A than rye.
  • Daily need coverage for vitamin K for oregano is 513% higher.
  • Oregano has a lower glycemic index (5) than rye (34).

Rye grain and Spices, oregano, dried are the varieties used in this article.

Infographic

Rye vs Oregano infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more PhosphorusPhosphorus +124.3%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +208.9%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +6554.2%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +1299.2%
Contains more CopperCopper +72.5%
Contains more ManganeseManganese +93.6%
~equal in Zinc ~2.69mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin B1Vitamin B1 +78.5%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8400%
Contains more Vitamin EVitamin E +2048.2%
Contains more Vitamin B2Vitamin B2 +110.4%
Contains more Vitamin B6Vitamin B6 +255.1%
Contains more Vitamin KVitamin K +10437.3%
Contains more FolateFolate +523.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.64mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.3mg

All nutrients comparison - raw data values

Nutrient Rye Oregano DV% diff.
Vitamin K 5.9µg 621.7µg 513%
Iron 2.63mg 36.8mg 427%
Calcium 24mg 1597mg 157%
Vitamin E 0.85mg 18.26mg 116%
Fiber 15.1g 42.5g 110%
Manganese 2.577mg 4.99mg 105%
Vitamin B6 0.294mg 1.044mg 58%
Folate 38µg 237µg 50%
Magnesium 110mg 270mg 38%
Copper 0.367mg 0.633mg 30%
Phosphorus 332mg 148mg 26%
Potassium 510mg 1260mg 22%
Vitamin B2 0.251mg 0.528mg 21%
Selenium 13.9µg 4.5µg 17%
Vitamin B1 0.316mg 0.177mg 12%
Vitamin B5 1.456mg 0.921mg 11%
Vitamin A 1µg 85µg 9%
Saturated fat 0.197g 1.551g 6%
Polyunsaturated fat 0.767g 1.369g 4%
Calories 338kcal 265kcal 4%
Fats 1.63g 4.28g 4%
Vitamin C 0mg 2.3mg 3%
Protein 10.34g 9g 3%
Vitamin B3 4.27mg 4.64mg 2%
Carbs 75.86g 68.92g 2%
Sodium 2mg 25mg 1%
Fructose 0.11g 1.13g 1%
Monounsaturated fat 0.208g 0.716g 1%
Net carbs 60.76g 26.42g N/A
Sugar 0.98g 4.09g N/A
Zinc 2.65mg 2.69mg 0%
Choline 30.4mg 32.3mg 0%
Tryptophan 0.108mg 0.203mg 0%
Threonine 0.289mg 0.322mg 0%
Isoleucine 0.208mg 0.441mg 0%
Leucine 0.563mg 0.78mg 0%
Lysine 0.286mg 0.5mg 0%
Methionine 0.153mg 0.127mg 0%
Phenylalanine 0.435mg 0.449mg 0%
Valine 0.317mg 0.585mg 0%
Histidine 0.189mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +14.9%
Contains more FatsFats +162.6%
Contains more OtherOther +401.3%
~equal in Carbs ~68.92g
~equal in Water ~9.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +244.2%
Contains more Poly. FatPolyunsaturated fat +78.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
0
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more SucroseSucrose +28.2%
Contains more GlucoseGlucose +1087.5%
Contains more FructoseFructose +927.3%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.